CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Bike

Couch Stretch x 1:00 each side

2 Sets

15 wall squat

15 Banded pull apart

:20 Plank shoulder taps

GROWTH & DEVELOPMENT

Front squat

3 sets of 6

Each rep 1 second pause in bottom

70% ish RPE 5-6
RPE- a way of measuring activity intensity level.

Perceived exertion is how hard you feel like your body is working. 5-6= hard,challenging reps

Metcon (Time)

FOR TIME:

200m run

30 S2OH 65/45

30 box jump over or step over

30 Wallball/ Goblet squat

200m run

20 S2OH 75/55

20 box jump over or step over

20 Wallball/ Goblet squat

200m run

10 S2OH 95/65

10 box jump over or step over

10 Wallball/ Goblet squat

PERFORMANCE

Front squat

3 sets of 6

Each rep 1 second pause in bottom

70% ish RPE 5-6

Metcon (Time)

FOR TIME:

200m run

30 S2OH 95/65

30 box jump over or step over

30 Wallball

200m run

20 S2OH 115/75

20 box jump over or step over

20 Wallball

200m run

10 S2OH 135/95

10 box jump over or step over

10 Wallball